Monday, May 5, 2008

Low-Fat Chicken Enchilada Soup for 10

  • 1 cup diced onion
  • 1 clove garlic, pressed
  • 4 cups fat-free chicken broth (canned or boxed)
  • 1 cup masa harina (a mexican flour)
  • 3 cups water
  • 1 1/2 cups enchilada sauce
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • 10 ounces light Cheez Whiz
  • 1 lb. chicken breast fillets, cooked and diced


  1. Spray a large saucepan with nonstick spray. Add the onion and saute over medium heat until soft. Add garlic, then the chicken broth.
  2. Combine the masa harina and 2 cups of the water in a medium bowl and whisk until blended. Add the mixture to the pot with the onion, garlic and broth.
  3. Add remaining 1 cup water, enchilada sauce, chili powder and cumin to the pot and bring to a boil. Reduce heat and simmer for 10 minutes. Add Cheez Whiz and mix well. Add chicken and continue cooking for another 10 minutes.
Garnish with pico de gallo, baked tortilla chips and/or non fat sour cream.

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